New Year Without “New You”: How to Change Without Hating Your Body

Send us a textMost men are told that prostate problems are just part of getting older.Dr. Lisbeth Roy says that’s simply not true.In this episode, I sit down with Dr. Lisbeth Roy, board-certified functional and regenerative medicine physician, to talk about what’s really behind prostate issues, low energy, hormone problems, and declining performance in men over 40.We discuss why standard medical tests like PSA often miss the real problem and how hidden infections, chronic inflammation, toxins, and gut issues quietly damage prostate health over time.Dr. Roy explains:Why prostate symptoms are not normal agingHow gut health and the immune system affect the prostateWhy testosterone therapy often helps short-term but fails long-termThe role of chronic infections most doctors never test forHow toxins and plastics disrupt hormonesWhy men delay getting help and the emotional cost of that delayWe also talk openly about the impact prostate problems have on confidence, relationships, work, and daily life, and why partners play a key role in early action and support.This is not about quick fixes.This is about finding the root cause and fixing the system.If you are a man over 40 or you care about one then this episode could change how you think about health, aging, and prevention.Resources mentioned in this episode: AskDrRoy.com DoctorsStudio (Dr. Roy’s clinic and programs)If this episode helped you, please share it with someone who needs to hear it and leave a review to iTunes and/or Spotify as it helps the show reach more people.

Send us a textIn this episode, I want to push back on the whole “New Year, New You” thing.You are not a broken project. You don’t need a completely new version of yourself. What you need is better support, kinder self-talk, and a simple plan you can actually stick to when life is messy.In this conversation, I walk you through:Why “New Year, New You” often starts from self-attackHow all-or-nothing thinking ruins January for so many peopleHow to create one simple identity sentence that guides your choicesHow to pick ONE anchor habit for the next 7 days (that still works in a busy week)How to use a “day-after routine” instead of beating yourself up after overeating or skipping workoutsI’ll also give you 10 reflection questions you can use to close this year and open the next one in a calmer, smarter way.Your 10 Reflection QuestionsGrab a pen and answer these in your notes:What went better this year compared to last year with your health, food, movement or sleep?Where did you surprise yourself in a positive way?Where did “all-or-nothing” show up most often for you?What helped you get back on track when you fell off?What habits or routines made you feel strongest this year?Where did you still get in your own way? (thoughts, beliefs, patterns)What is one thing you want to do less of next year?What is one thing you want to do more of next year?Finish this sentence: “In 2026 I’m the woman who…” (or “I’m the person who…”)What is ONE key habit you want to focus on in January, even in a busy week?Examples of that one January habit:Two strength workouts per week7–8k steps most daysProtein at two meals per dayBedtime before 10:30 pm three nights per weekYou don’t need to become a “new you” on January 1st.You just need to support the you who is already here.If you want extra accountability, send me your identity sentence and your January anchor habit on Instagram @personaltrainer_turo or email [email protected]. And if this episode helps you, it would mean a lot if you share it with a friend or leave a quick review for the show.

Send us a textDid you eat more than usual over Christmas or the holidays… and now you feel heavy, guilty, or “off track”?Before you jump into a detox, crash diet or punishment workout, listen to this episode.In this solo episode, I walk you through a calm, realistic post-holiday reset you can actually stick to – with no shame and no “all or nothing” rules.You’ll learn:Why you don’t need to “undo” Christmas or feel bad for enjoying foodThe problem with detoxes and punishment plans (and why they backfire)My Day-After Reset Script:One kind sentence to say to yourselfWhat to eat at your first meal (protein-first)How to move your body without trying to “burn off” foodA simple evening routine to feel normal againA 3–7 Day Gentle Reset Plan with four anchors:Strength training 2x per weekA realistic step goal as your “safety net”Protein at two meals per day2–3 nights of better sleepHow to handle the scale after holidays without freaking outHow to talk to yourself in a kinder way so you don’t give upThis is not a detox.This is not a “make up for being bad” episode.It’s a step-by-step guide to get back into your groove, support your body, and keep your long-term progress.After you listen, choose:One “day-after” habit (for example: big glass of water, protein breakfast, or a walk), andOne anchor for the next 3–7 days (strength 2x, steps, protein at 2 meals, or better sleep).If you want extra accountability, send me a message on Instagram @personaltrainer_turo and tell me:“My reset anchor this week is ______.”You’re not behind.You don’t need to fix yourself.You’re just continuing your journey with a few big meals in between.

Send us a textIn this episode, I’m not talking about calories, macros or step counts.I’m talking about the stories in your head that decide if you actually follow through or not.My guest is Tim Shurr – a high-performance hypnotist and mindset coach who has spent over 30 years helping people upgrade their beliefs, calm anxiety and stop self-sabotage. He’s also the author of “One Belief Away” and has worked with thousands of people who kept saying the same thing you might have said too:“I know what to do… I just don’t do it.”In our conversation, we dive into:What “One Belief Away” really means in everyday lifeHow hidden beliefs from childhood run your health, food and body choices todayWhy you keep falling into all-or-nothing thinking and starting over on MondayThe link between emotional eating, people-pleasing and “I’m not enough” storiesWhy willpower is not the problem – and what isSimple at-home tools to start rewiring your beliefs without any special equipmentTim also walks through how to:Spot “mental malware” – old stories like “I always fail” or “I’m not that kind of person”Upgrade the belief “I’m not a priority in my own life” to “I am more than enough”Talk to yourself in a kinder, more effective way when you want to binge or skip a workoutBuild a new identity like: “I’m the woman who takes care of her body, even on stressful days.”If you’ve ever felt broken, lazy, or like you “just don’t have the discipline,” this episode is for you.You’re not broken. You’re just one belief away from showing up differently.📌 Mentioned in this episode: – Tim’s books One Belief Away  & Losing Weight Without Losing Your Mind (available on Amazon) – Tim’s website and resources: indyhypnosis.comIf this episode gives you even one new belief that makes it easier to take care of your body, please share it with a friend or leave a quick review for the show. It helps more people find conversations like this.You are not behind.You are just one belief away from your next step.

Send us a textIn this solo episode, I sit down with you like a coach and a friend and walk you through a simple year-end reset for your health.No crazy goals. No “new you” pressure.Just 10 honest questions to help you look at this year without guilt, and choose who you want to be next year.I share my own reflections from this year too – where I surprised myself, where I fell into all-or-nothing, and what I’m changing for next year in my own training, sleep, and habits.In this episode, I guide you through:10 reflection questions to close the year differently1. What worked better this year than last year for your health?2. Where did you surprise yourself in a positive way?3. Where did “all or nothing” show up most this year?4. When you “fell off,” what did you usually do next?5. How did you cope with stress most of the time?6. What made consistency hardest for you this year?7. What identity sentence did you repeat most this year?(For example: “I am not a sporty person” or “I always fail.”)8. What identity do you want to grow into next year?(“I am the person who…” – pick one sentence.)9. If you could only improve ONE habit next year, which one would move the needle the most for you?10. What does this habit look like in a normal messy week, not in a perfect week?By the end of the episode, you will:Have your answers to these 10 questions written downChoose one identity sentence for next yearPick one key habit to focus on in JanuaryDefine what that habit looks like in a busy, imperfect week, so it is realistic and doableThis is not about starting from zero.It is about seeing the progress you already made, understanding your patterns, and stepping into the next year with a clear, kind plan for yourself.If you want extra accountability, send me your identity sentence and your one January habit in a message on Instagram @personaltrainer_turo. I would love to read it.You are not behind.You are just getting started.

Send us a textIn this episode, I talk about why December doesn’t need to be a “weight loss month” to be a win and how treating it as maintenance season can actually move you further long term.I’ll walk you through the 4 anchors I use with my clients:2 strength training sessions per weekA realistic step goal (usually 6,000–8,000 per day)Protein at 2 meals per day2–3 nights of solid sleep each weekI also share real stories from my clients to show how small, repeatable actions can stop the “December blow-up, January panic” cycle.If you want to enjoy holiday food, keep your routines alive, and start January feeling proud instead of behind, this episode is for you.

Send us a textIn this episode I sit down with Dr. Melissa Miskell, a gynecologist with 30 years of experience who has helped thousands of women feel like themselves again using bioidentical hormone therapy. If you’re over 40 and dealing with brain fog, mood swings, belly fat, hot flashes, low sleep, or low libido and keep being told “that’s just aging” ,this one is for you.Dr. Miskell explains, in simple language, what really happens in perimenopause and menopause, why so many women are misdiagnosed with depression or anxiety, and how hormones like estrogen, progesterone and testosterone actually protect your heart, bones and brain. We also talk about the famous Women’s Health Initiative study, what it got wrong, and why the FDA has now removed the black box warning from estrogen.You’ll hear:The key differences between “normal aging” and hormone imbalanceWhy so many women are given 3 medications (antidepressant, anxiety, sleep) when what they really need is hormone testingWhat bioidentical hormones are and how they’re different from older synthetic optionsWhich labs women over 40 should ask for (and why symptoms matter more than one number on a lab sheet)When HRT makes sense, when it doesn’t, and how fast many women start to feel betterIf you’ve ever felt dismissed, unheard, or confused about your symptoms, this episode will give you hope and better questions to ask your doctor.Check out Dr Miskell websites https://feelbetterfromdayone.com/ and her clinic https://hormonesbydesign.comIf you want help with strength training, habits, and building a balanced lifestyle alongside your hormone journey, check out my coaching options https://www.personaltrainerturo.com/Thank you for listening!

Send us a textThis time of year, sticking to your goals feels harder than ever. Busy schedules, dinners, darker days, stress, cravings… and suddenly November becomes the beginning of the holiday spiral.But here’s the truth: You don’t need a perfect plan to stay on track during the holidays — you just need one grounding habit that keeps you steady even when life feels messy.In this episode, I (Turo) break down the exact strategy I teach my clients to avoid the all-or-nothing mindset that ruins progress. You’ll hear real stories from Samia and Ingrid — two women who stayed consistent through emotional weeks, imperfect days, and stressful moments simply by mastering one simple anchor habit.You’ll learn:• Why the “holiday spiral” happens every year • The emotional trap behind all-or-nothing thinking • How one tiny habit can stabilize cravings, energy, and motivation • What habit to choose (and how to stick to it on the worst days) • Why consistency beats perfection — always • The mindset shift that keeps weight stable even in chaotic seasons • How to create your 30-day grounding plan for November + DecemberIf you’ve ever told yourself “I’ll restart in January,” this episode will help you break that pattern for good.For coaching, free tools, and the Balanced Lifestyle Blueprint:personaltrainerturo.com

Send us a textMost people try to act fit before they believe they’re fit and that’s exactly why they fall off track.In this solo episode, I break down how to rewrite your identity so that consistency becomes effortless. You’ll learn why your current self-image shapes every food choice, workout, and “restart,” and how a simple mindset shift can transform your habits long before the scale does.I also share real client stories from Samia, who went from calling herself inconsistent to walking every day, and Ingrid, who discovered she’s more athletic than she ever thought possible.You’ll walk away knowing: ✅ Why you can’t outperform your self-image ✅ How to build identity-based habits that actually stick ✅ Three steps to create your new “I am” statement ✅ How to use the 80% rule to stay consistent without perfectionIf you’re ready to start thinking and acting like the stronger, more balanced person you want to become — this episode is for you.👉 Action Step: Write one new “I am” statement today and live by it for the next seven days.Listen now, and if it resonates, share it with a friend who’s been too hard on themselves lately. More coaching tools and free resources: personaltrainerturo.com

Send us a textIn this episode, I explain how women can get stronger, recover faster, and feel more confident by training with their hormones and not fighting them.For years, women were told to train like smaller men. But your energy, recovery, and performance naturally shift across your cycle and understanding that rhythm changes everything.I’ll walk you through each phase of the menstrual cycle (and what to do if yours is irregular or you’re in perimenopause), showing how to adjust workouts, recovery, and nutrition for better results and fewer plateaus.Inside, you’ll learn: - The four phases of your cycle and how hormones impact strength and motivation - When to lift heavy and when to prioritize recovery - How to adjust carbs and protein across your cycle to reduce cravings - Why sleep and stress management matter even more in the luteal phaseYour cycle isn’t a setback, it’s your superpower. Train in alignment with your body, not in resistance to it.👉 For personalized workouts that adapt to your energy and hormones, visit personaltrainerturo.com